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This stretch is my favorite for the wrist and forearm areas; if you have carpal tunnel syndrome, though, you should skip this one. To do this stretch, follow these steps:
- Kneel on all fours with most of your weight on your knees.
- Place your left hand palm down, fingers facing back toward your knee (see figure a).
- Inhale and as you exhale, gently shift your body weight toward your shoulders.
- Hold the stretch for 30 seconds or four to five slow, deep breaths. Feel the stretch in the palm of your right hand and forearm.
- Release the stretch and place the back of your hand on the floor with your fingers toward your knee (see Figure b).
- Hold this stretch for 30 seconds or four to five slow, deep breaths.
- Repeat these two stretches on your other wrist.
A few do’s and don’ts for this stretch:
- Do keep your shoulder blades down and your body weight shifted toward your heels.
- Don’t put all your weight on the wrist being stretched.
- Don’t bounce during the stretch.
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